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09/03/24 Saturday Workout of the Day

General Warm-Up: Build intensity on each set

3 Sets, For Quality 

200m Run 


Into.. 


3 Sets

Rest 40 seconds between banded sprints


Conditioning

"Indiana"


2 Rounds with a Partner for Time

800m Run 

50 Burpees to Target, 6 inch above reach

50 American Kettlebell Swings

50 Goblet Lunges


Kettlebell: 32/24kg


Both partners will run together, but will split the rest of the workload. If a partner is back on the run before their partner they can begin to complete the required repetitions


Time Domain: 16:00-25:00 minutes

Time Cap: 30:00 minutes


Finisher: Anaerobic Power

Every 2:00 minutes, 5 Sets

100m Row Sprint for Time


Let ‘s see how fast you can go


2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon


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